Jerusalem Post

ByDR. MAYA ROSMAN

Get ready to dive into the world of everyday carbohydrates and be surprised to discover which one is better for you.

It is considered the ultimate “diet enemy,” and many are convinced it fattens much more than bread – but the truth is that nutritionally, pita hides advantages that may make you rethink your choices.
Of all the foods with “bad publicity” in the nutrition world, it seems that pita is probably at the top of the list. For some reason, the perception has settled that pita is a “calorie bomb” that fattens, while bread is seen as the reasonable and healthier option.

The truth is that both are made from exactly the same ingredients, but a deeper look at the facts shows that pita has some surprising advantages that actually make it my preferred choice.

For Dr. Maya Rosman’s online diet course, click here.
What Pita and Bread Have in Common

Before we dive into the differences, it’s important to understand that in terms of raw ingredients, the distance between them is very small.

Here are the main points of similarity:
1. Caloric Value:
When calculated per 100 grams of product, the caloric value of pita and bread is almost identical. The only difference is the weight of the unit we eat: While an average slice of bread weighs about 30–35 grams, one pita weighs about 80–100 grams.

This means that one pita (about 240 calories on average) is equal in caloric value to 3 regular slices of bread. It doesn’t “fatten” more – it’s simply a larger serving.

2. Glycemic Index and Diabetes:
The glycemic index measures how quickly carbohydrates break down into blood sugar. The higher the index, the faster the sugar rises, leading to increased insulin release and a quicker feeling of hunger.
In the white version: Both white bread and white pita have a high index (about 65).

In the whole grain version: Once you switch to whole wheat or rye flour, the index for both drops to about 55. That is, in terms of impact on blood sugar levels and satiety, there is no difference between the two – only between types of flour.

3. Amount of Yeast:
Many ask, “If pita has yeast, why doesn’t it rise like bread?” The answer isn’t in the amount of yeast (which is the same in most cases) but in the process.
Bread undergoes a long fermentation and slow baking at moderate temperature, which allows air bubbles to disperse evenly and create a airy texture.
Pita, on the other hand, undergoes a short fermentation and is thrown into a “heat shock” – an oven at a very high temperature for a short time.
The extreme heat turns the liquids in the dough into steam quickly, which is trapped in the center and creates the famous “air pocket.”
Same ingredient – different physical process.

The Spelt Myth: Caution, It’s Not Magic

The spelt trend has taken over the shelves, but it’s important to make a distinction: Spelt is simply a type of wheat. White spelt is an empty carbohydrate, with caloric value and glycemic index almost identical to white wheat.
It does contain slightly less gluten and slightly more protein, but in terms of health and weight loss – it’s negligible.
The real advantage exists only in whole spelt, which contains the bran and germ, and then its benefits are the same as “regular” whole wheat flour (more fiber, B vitamins, and minerals like potassium and magnesium).

Why Pita Still Wins

Here come the practical and health advantages that many tend to forget:
1. Clean List (No Preservatives):
This may be the most surprising fact: Most industrial pitas sold in supermarket bags contain no preservatives!
To keep shelf bread soft and flexible for days, preservatives, emulsifiers, and baking improvers are often added. Pita, on the other hand, is a “cleaner” product, usually made from flour, water, yeast, salt, and a little sugar to feed the yeast.

2. Practicality and Portability:
Practically, pita is the perfect container. The “pocket” allows protein (cheese, eggs, chicken breast, or tofu) and vegetables to be held securely without spilling. When eating out, this is a huge advantage for creating a balanced and satisfying meal.

3. Weight Loss Strategy:
During a diet, you can use “mini pitas” (sometimes called light pita). It’s important to understand: There’s no nutritional magic here; it’s simply a smaller pita weighing about half of a regular pita, and therefore containing about half the calories (about 100 calories per unit).
This is a great solution for a snack or making several small sandwiches throughout the day, giving the feeling of “lots of food” at a low caloric value.

The Spread Trap: Where Extra Calories Hide

The real problem with pita isn’t the carbohydrate, but its capacity. Regular pita is large in surface area, and spreads tend to “disappear” inside it, causing us to use large amounts without noticing.
Hummus: A flat tablespoon of hummus disappears in pita. To make it “full,” we sometimes use a heaping tablespoon, which alone can reach 300 calories.

Chocolate: A teaspoon of chocolate contains about 70 calories. A generous filling of 5 teaspoons in pita reaches 350 calories. The final count: A pita with chocolate can easily reach 600 calories (including the pita itself). This is equivalent to 10 slices of light bread with cheese!
 
Bottom line: Don’t fear pita. If you choose whole wheat pita, fill it with quality protein and plenty of vegetables, and pay attention to the amount of spread – you have one of the healthiest, cleanest, and most convenient meals the Israeli kitchen has to offer.